Name: Playbook - JTM FIT - The Functional Core | Wk1 | Wed
Uploaded: 2024-03-27T11:08:07.554Z
Duration: 20 min
Description: The Functional Core | Wk1 | Wed

Suzi

This core program is killer, can’t wait to see the end results

Kyle

Cody

Wally Longo

Amanda

Raelene

I need to improve myself 😉 Hallow Rock was hard with shitty core.

Jim Wallace

Jeff

Not my favorite combo from your workouts, not as challenging as usual.  I did however love the weighted v-up, I've never done that movement before!

Erin

WEDNESDAY:

Workout Duration: 15-20 minutes

Equipment Needed: Workout mat, 1 light-medium band, 1 light-medium, and a 1 heavy dumbbell or kettlebell

WARM-UP: Perform the 3 exercises below for 30 seconds with no rest in between exercises. Do 1 set.

1. DB S. Arm Suitcase Marches (each side)
2. Superman Lifts
3. S. Leg V Ups (alt sides)

WORKOUT: Functional Strength Circuit 

Perform the prescribed reps/time of the 5 exercises below one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 0-60 seconds. Do 3 sets. Make sure to have as much tension on the band as possible and go as heavy as you can on the weighted movements while still being able to maintain excellent technique.

1. DB S. Arm Suitcase Carry x 30 seconds (each side)
2. Superman Lift x 15-20
3. DB S. Arm S. Leg V Up x 10 (each side)
4. Band High to Low Rotation x 10 (each side)
5. Hollow Rocks x Max Reps

*If you have extra time, want to put in more work, and are certain that you won't be overdoing it, then do an extra set.

Go to the cool down tab to get some great stretches in after you’ve completed the workout

Warm-up: Perform the 3 exercises below for 30 seconds with no rest in between exercises. Do 1 set.

1. DB S. Arm Suitcase Marches (each side)
2. Superman Lifts
3. S. Leg V-Ups (alt sides)

- Hold a single dumbbell at your side 
- Stand with good posture and brace your core 
- Make sure the weight never touches your body
- The further you hold it away from your body the harder it will be 
- Alternately raise your knees above the crease of your hips moving with control 

Modifications: use lighter weight

DB Single Arm Suitcase March (R)

DB Single Arm Suitcase March (L)

- Lying face down on the ground, arms and legs extended. Turn your thumbs towards to ceiling 
- Engage your glutes then lift both your arms and your legs off the ground at the same time 
- Lower back to starting position with control

Modifications: leave your legs on the ground and just lift your upper half off the ground. Make sure to engage your glutes before you lift

Superman Lifts

- Lay with your arms and legs extended with your lower back pinned to the floor
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes keeping your leg as straight as possible 
- Lower yourself back down with control and repeat on the opposite side alternating sides

Modifications: shorten the range of motion by just reaching for the shin and not sitting up off the ground as much

Single Leg V-ups

Warm-up

Workout: Functional Strength Circuit 
Perform the prescribed reps/time of the 5 exercises below one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 0-60 seconds. Do 3 sets. Make sure to have as much tension on the band as possible and go as heavy as you can on the weighted movements while still being able to maintain excellent technique.

1. DB S. Arm Suitcase Carry x 30 seconds (each side)
2. Superman Lift x 15-20
3. DB S. Arm S. Leg V-Up x 10 (each side)
4. Band High to Low Rotation x 10 (each side)
5. Hollow Rocks x Max Reps

*If you have extra time, want to put in more work, and are certain that you won't be overdoing it, then do an extra set.

- Hold a single dumbbell at your side 
- Keep core braced and make sure the dumbbell never touches your side
- The further you hold it away from your body the harder it will be 
- Walk heel to toe with control 

Modifications: use lighter weight

DB Single Arm Suitcase Carry (R)

DB Single Arm Suitcase Carry (L)

- Lay with your arm extended up, lower back pinned to the floor holding a dumbbell 
- Raise the opposite leg while simultaneously lifting your upper body 
- Reach the dumbbell for your toes
- Lower yourself back down with control and repeat 

Modifications: use lighter weight or just use your bodyweight

DB Single Arm + Single Leg V-up (R)

DB Single Arm + Single Leg V-up (L)

- Use a light to medium resistance band
- Attach a band a little above your head on the rack
- Stand side facing next to the rack
- Hold the band with your arms straight
- Pull the band from high to low, diagonally across your body with your core 
- Reverse the movement back up to starting position with control making sure you keep tension on the band
- Maintain a tight core throughout the movement

Band High to Low Rotations (R)

Band High to Low Rotations (L)

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead. Upper back is slightly off the ground 
- Keep tension through the body throughout 
- Rock your body forward and back
- Don’t rock up so far that your feet touch the ground and don’t rock so far back that your legs are at 90 degrees. Find that middle ground

Modifications: hold hands to your sides and or bend your knees while rocking back and forth

Hollow Rocks

Functional Strength Circuit

The Functional Core | Wk1 | Wed

Woody

James

The Functional Core | Wk1 | Mon

Really great ab workout! Can’t wait to come back to it again!

Susan Hamilton

The Functional Core | Wk1 | Fri

Loved it! Those rock n rolls are 🔥🔥🔥

The Functional Core | Wk1 | Sat

Ozzy King 👑

Rhys

The Functional Core | Wk1 | Sun

It was excellent

I’ve got a slight scoliosis due to my left tibia is half an inch shorter than my right.

What I’m noticing in doing your an workouts is that my left side (abs) don’t seem to engage as much as the right. 

So when I do hollow body I try to rock from left to right so that both sides have to work.

Any thoughts you have on the matter for future Terence would be much appreciated.

The Functional Core | Wk1 | Wed

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